How Much Protein Do You Need to Build Muscle? (UK 2026)

Protein is the part of your diet that genuinely changes how much muscle you build. Eat too little and your training gives back less than it should. The good news is that the target is simpler than most headlines make it sound. This guide gives you the numbers in plain grams, shows you what they look like for real bodyweights, and covers timing, the best food sources, and the easy ways to hit your target every day.

How much protein do you actually need to build muscle?

The widely cited range for building muscle is around 1.6 to 2.2g of protein per kg of bodyweight per day. In imperial that is roughly 0.75 to 1g per lb. The International Society of Sports Nutrition puts the sufficient range at about 1.4 to 2.0g per kg for most people who train, with intakes up to around 2.2g per kg useful for holding on to lean mass, especially when you are dieting on fewer calories.

A large review of the research found that muscle gains from extra protein tend to level off at about 1.6g per kg per day, with only small added benefit beyond that. So think of 1.6g per kg as a sensible floor when you are training to build muscle, and 2.2g per kg as a practical ceiling. Going much higher is not harmful for healthy people, but it rarely adds more muscle and it can crowd out other useful foods.

Base the number on your current bodyweight. If you are carrying a lot of extra weight, working from a rough target weight, or a figure closer to your lean weight, keeps the number realistic rather than sky high. When in doubt, land in the middle of the range and stay consistent day to day, which matters far more than hitting a perfect figure once.

It is also worth knowing where this range comes from. The lower figure is enough to support recovery and growth for most people who train hard, while the upper figure is a small insurance margin that becomes more useful when you are older, dieting on fewer calories, or brand new to lifting. If your goal is simply to hold on to the muscle you have rather than add more, you can sit comfortably at the lower end.

What does that look like for your bodyweight?

Numbers per kg can feel abstract, so here are two worked examples. A 70kg member aiming for the middle of the range needs about 140g of protein a day, or roughly 112 to 154g across the full range. An 80kg member lands around 160g a day, or roughly 128 to 176g across the range. Spread over four meals, 160g is about 40g a meal, which is very doable with normal food.

Figures are rounded and approximate. Pick a target inside your range and keep it steady across the week.

Does protein timing and the anabolic window matter?

The old idea of a narrow anabolic window, where you had to slam a shake within half an hour of training or lose your gains, has not held up well. Your body stays primed to use protein for many hours after a session, so the window is far wider than it was once sold as. What matters most by a wide margin is your total protein for the day.

That said, how you spread it does give a small extra edge. Research suggests aiming for roughly 0.4g per kg per meal, which works out at about 20 to 40g of quality protein per sitting, across at least three to four meals. Each feeding tops up muscle building, so an even spread beats one giant protein hit at dinner. A practical pattern is protein at breakfast, lunch, dinner, and one snack. If you like, a protein rich snack before bed is a fine optional extra, but it is not a must.

What are the best protein sources?

The best sources are the ones you enjoy and will eat regularly. Animal foods such as chicken, lean red meat, fish, eggs and dairy are complete proteins and tend to be rich in leucine, the amino acid that flips on muscle building. Plant foods such as tofu, tempeh, edamame, lentils, beans, chickpeas and soya work well too, though some are a little lower in leucine and less complete on their own. If you eat mostly plants, vary your sources across the day and aim towards the higher end of the range to cover the gap.

If you would rather not weigh food, a palm-sized portion of meat or fish is a handy visual for roughly 20 to 30g, a large egg is about 6g, and a standard pot of Greek yoghurt sits around 15g. Stack two or three of these into each meal and the daily total takes care of itself without much fuss.

Figures are approximate and vary by brand, cut and preparation. Accurate at the time of writing.

Do you need protein shakes or supplements?

Shakes are convenient, not magic. A scoop of whey, casein or a plant blend is really just protein in a glass, handy when your appetite is low, when you are short on time, or when you are a fair way off your target for the day. Whey is quick to digest and high in leucine, plant blends do the job when you mix your sources, and none of them beat real food for everything else they bring, from fibre to micronutrients.

If you hit your daily total from whole foods, you do not need a shake at all. If you struggle, one or two a day is a simple, affordable top up. Basic protein powder is inexpensive per serving, so it can be a cheaper way to add protein than some high protein snacks. Beyond protein, the only supplement with strong evidence for training is creatine, but that is a topic for another day and worth a quick word with a pharmacist or your GP if you are unsure.

What are the most common protein mistakes?

• Backloading it all into dinner. A big evening hit still leaves breakfast and lunch light, so spread it out.
• Assuming more is always better. Above roughly 2.2g per kg the extra rarely adds muscle, it just adds cost.
• Eating in too big a calorie deficit. Muscle needs enough total energy to grow, so crash diets and muscle building rarely mix.
• Forgetting plant eaters need a little more. Vary your sources and nudge towards the top of the range.
• Living on shakes. Use them to fill gaps, not to replace most of your meals.
• Chasing the perfect timing while ignoring the daily total, which is the thing that really counts.

Where does training fit in?

Protein builds nothing on its own. Muscle grows when you give it a reason to, through training that gradually gets more challenging over time, then feed it enough protein and energy to recover. Get both right and the results follow. Edge is a training app, not a meal plan, but the principle is the same either way. A steady, progressive plan across running, strength, HIIT and mobility, paired with enough protein, is what turns effort into visible change.

This article is general guidance, not medical advice. If you are new to exercise, returning from injury, pregnant, or managing a health condition, speak to your GP before starting, and see a physio for any niggle that does not settle.